WOD / Blog
11 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (20 Minute Time Cap) 5 Back Squats (225/155)*Out of the Rack 3 Ring Muscle Ups Stimulus/Focus: This is heavy and challenging. Choose scales that challenge […]
10 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 16 Minute AMRAP 20/16 Calorie Row 20 Wall Balls (20/14)(14/10) 20 Pull Ups Stimulus/Focus: Push hard on the row. Try to complete the wall balls and pull […]
09 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (22 Minute Time Cap) 30 Box Jump Overs (30/24) *Masters may step up. Everyone must step down. 150 Air Squats 1600 Meter Run Stimulus/Focus: This will […]
07 March 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
05 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Team WOD-“Deck of Cards”-For Time *Hearts: Ground to Overhead (45/25)(25/15) *Diamonds: Jump Lunges *Spades: Russian Twists *Clubs: Jumping Jacks Jokers: 400 Meter Run/1000 Meter Bike Erg/500 Meter […]
04 March 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Rack Lunge 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start with the naked barbell and add weight each round. Lift on a 2-minute clock. WOD: Tabata Kick Your Butt! HRPUs Air Squats Ab Mat Sit Ups Box Jumps (24/20) 8 Rounds of 20 seconds of work, 10 […]